The TRUTH About Building Big Arms Naturally (NO B.S) скачать в хорошем качестве

The TRUTH About Building Big Arms Naturally (NO B.S)

The Complete No B.S Blueprint To Build Muscle & Burn Fat: 📱 https://www.TrainWiseApp.com Premium Quality, Science-Based Supplements: 💊 https://www.RealScienceAthletics.com/ (Save 10% with coupon code YOUTUBE10) -------------------------------------------------------------------------------- Looking to build bigger arms? Skip the gimmicky variations and focus on what actually works. For biceps training, 95% of the advice online is complete nonsense. The biceps are a relatively small muscle that mainly perform elbow flexion, which is just bending your arm. There are only so many different ways you can do that, and whether you're doing hammer curls, concentration curls, or whatever else, they can all effectively stimulate your biceps including both the long and short head. You don't need to worry about isolating one head over the other as it won't make a meaningful difference over the long term. By the end of any set of curls taken close to failure, both heads will be fully taxed. What actually matters for proper biceps exercise selection comes down to three main points. First, use a supinated grip. A slight angle is fine if it feels better on your wrists, but as you move toward neutral you'll disadvantage the biceps and shift more work onto the brachialis, which sits between the biceps and triceps. Move toward pronated and you'll hit more brachioradialis in the forearm. To maximize tension on the biceps specifically, a mostly supinated grip is ideal. Second is comfort. Find variations that feel smooth on your wrists and elbows and allow you to progressively overload over the long term. Everyone is different here so test things out. Barbell curls are fine for some people, whereas others experience discomfort as they go heavier. No single curling variation will produce massively better results than another, so there's no need to force yourself into any particular one if it's causing pain. Third, put your main focus on curls that are heaviest in the bottom half of the range, anywhere from the fully lengthened position up to the mid position. This doesn't mean you need some crazy deep stretch on every set, but overall the biceps probably grow best when trained at longer lengths. You'll tend to feel squeeze-based movements more intensely since blood can't flow out of the muscle as efficiently at shorter lengths, but more feel doesn't necessarily mean more gains. Mechanical tension is the actual driver of hypertrophy, and it's not something you can consciously feel. Great biceps options include preacher curls, which maximize load in the lengthened portion even though the biceps are in a slightly shortened starting position due to shoulder flexion. They're highly stable and can be done with free weights or machines. Facing-away cable curls are another excellent choice, providing effective biceps stimulation while being hardest toward the bottom of the range. Basic barbell and dumbbell curls remain solid mid-position focused movements that bodybuilders have used to build massive biceps for decades. For triceps training, understand that they're actually larger than most people think, roughly equal in volume to the pecs and lats, making up about two-thirds of your upper arm mass. There are three heads: medial, lateral, and long head. The first two only attach to the humerus and perform elbow extension, so any movement involving elbow extension trains them effectively. However, the long head crosses the shoulder joint and performs both elbow extension and shoulder extension. During compound presses, even though the long head is shortening at the elbow, it's also lengthening at the shoulder simultaneously, meaning the muscle doesn't significantly change length and doesn't experience high tension. If you're relying only on compound movements, your long head will likely be underdeveloped, making isolation work essential. The best triceps exercises include pushdowns as the number one choice since the long head has optimal leverage when the shoulder is neutral. Various attachments work well, and execution should minimize body movement while controlling the negative. Skull crushers and overhead extensions train the long head in more stretched positions by putting the shoulder into flexion. You don't need all variations simultaneously - one or two during any training cycle works well combined with compound pressing. For volume, aim for 3-6 direct sets per week for both biceps and triceps, as they already receive significant stimulation from compound movements. Rep ranges of 4-10 work effectively for both muscle groups. The key is training close to failure with progressive overload, not chasing endless variations or excessive volume.